Ward Simon Hyrox Result

Overall Performance

Simon Ward, in the 2024 Dublin HYROX event, displayed a commendable overall performance, landing in the top 57% out of 2696 athletes. His results indicate a notable strength in running, with his total running time of 00:49:21 being 01:33 faster than the average. His best running lap being 00:05:32 further confirms this strength. An interesting observation is his strong performance in the Roxzone, where he was 02:13 faster than the average, indicating efficient transition times and good overall fitness.

However, Simon's performance in the strength-based segments seemed to be more challenging. This, coupled with his strong running time, suggests that he has more of a runner profile and should focus on improving his strength training.

Looking at his pacing, Simon started off significantly faster than average in the first running segment, but then his performance in the middle segments of the race was slower compared to the average times. This indicates that he may need to work on pacing himself better throughout the entire race.

Segments to Improve

The segments that present the most potential for improvement in Simon's performance are the strength-based ones, specifically the Sandbag Lunges, Wall Balls, Sled Push, and Farmers Carry. These segments were significantly slower than average and are areas where focused training can result in substantial performance gains.

• Sandbag Lunges: Simon's time was notably slower in the Sandbag Lunges, indicating a potential lack of leg strength and endurance. To improve in this area, lunges with increasing weights can be incorporated into his regular training. Additionally, exercises such as squats, deadlifts, and kettlebell swings can improve overall leg strength and endurance.
• Wall Balls: Simon's performance in the Wall Balls segment was slower than average. This could be due to a lack of upper body strength. Strength training exercises, specifically targeted at the shoulders, arms, and core, can help improve performance. These might include push-ups, pull-ups, shoulder presses, and planks.
• Sled Push: Simon was slower in the Sled Push segment, which requires both lower and upper body strength. Strength training exercises like squats, deadlifts, and bench presses can help improve performance in this area. Additionally, implementing interval training with a weighted sled can specifically target the muscles used during this activity.
• Farmers Carry: Simon's time in the Farmers Carry was slower than average, indicating that grip strength and overall endurance may be areas of improvement. Incorporating grip-strengthening exercises, such as farmers walks, dead hangs, and wrist curls, could prove beneficial. Endurance can be improved with longer, low-intensity cardio sessions, coupled with high-intensity interval training.

Race Strategies

Based on the above analysis, Simon should consider implementing the following strategies for better performance:

• Pacing: Start at a steady and sustainable pace to conserve energy for the middle and later segments of the race. This will help prevent fatigue from setting in too early.
• Strength Training: Prioritize strength training in workout routines, specifically focusing on exercises that target the muscles used in the Sandbag Lunges, Wall Balls, Sled Push, and Farmers Carry.
• Endurance Training: Incorporate longer, low-intensity cardio sessions to build endurance, especially for the later segments of the race.
• Transitions: Even though Simon performed well in the Roxzone, continuing to work on efficient transitions between exercises will help save precious time during the race.